If you’ve ever been jolted awake by that deep, burning pain shooting down your leg, you’re not alone. Sciatica is notorious for making sleep feel impossible. But the way you sleep can make a surprising difference.
Yes—your sleep position might be either your worst enemy or your best friend when it comes to managing sciatic nerve pain.
So, what’s the best way to sleep when sciatica keeps you tossing and turning? The answer might be more comfortable than you think.
Why Sleep Matters for Sciatica Relief
Sciatica is caused by pressure or irritation on the sciatic nerve, usually from a herniated disc or spinal stenosis. This pressure sends pain signals down the lower back, through the hips, and into one or both legs. When you lie down at night, the wrong alignment can increase pressure on the nerve—worsening symptoms just when you’re trying to rest.
That’s why proper sleep posture is more than a comfort issue—it can actually help reduce nerve inflammation and speed up healing.
Position #1: On Your Back with a Pillow Under Knees
This position is often recommended by physical therapists. Lying flat on your back helps evenly distribute weight and reduces stress on the spine. Placing a pillow under your knees adds a gentle bend, which can ease tension on your lower back.
Bonus: This posture also keeps your spine neutral—ideal for pain-free sleep.
Position #2: Side Sleeping with a Pillow Between Knees
If you’re a side sleeper, you don’t have to change completely. Just add a pillow between your knees. This prevents your upper leg from pulling your spine out of alignment, which often aggravates sciatic pain.
Be sure to sleep on the side opposite your pain, especially if the discomfort is one-sided. This can help relieve pressure on the affected nerve.
Position #3: Fetal Position (with a Twist)
Curling into a fetal position opens up the space between your vertebrae. This might help take pressure off compressed nerves—especially helpful for people with herniated discs.
But here's the twist: Make sure your back isn’t overly rounded and use a firm pillow to support your neck. Otherwise, you risk waking up with a new set of aches.
What to Avoid: Stomach Sleeping
Stomach sleeping may feel cozy at first, but it’s one of the worst positions for sciatica sufferers. It flattens the natural curve of your spine and forces your neck to twist. This combo puts your lower back under unnecessary strain and can worsen symptoms over time.
Little Tweaks That Make a Big Difference
Use a firm mattress to support your spine properly.
Try a body pillow to keep your hips aligned.
Don’t underestimate the power of a gentle nighttime stretch routine.
Still Tossing and Turning? You’re Not Alone…
If you’ve tried adjusting your position and still can’t find relief, there may be deeper issues contributing to your sciatica. The good news? You’re just one click away from discovering more solutions that others have already used to sleep better, faster.